Wod

201117

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

1) 1 Snatch: Every 1:30 @ 80% x 5 sets

2) 1 Clean & Jerk: Every 1:30 @ 80% x 5 sets

3) Pause Back Squat: 15 minutes to establish a 3RM

*Pause three seconds at bottom. No bouncing.

4) Squat Jumps: 3 sets of 5

Rest 1 minute between sets.

*Reset each rep. Jump as high as possible.

5) Romanian Deadlift: 3 sets of 8

1: Snatch

2: Clean and Jerk

3: Pause Back Squat

5: Romanian Deadlift

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